As you grow older, strengthening your body becomes incredibly important, particularly when focusing on your core. A robust core enhances posture, boosts stability, and improves athletic abilities, all while minimizing the risk of falls and injuries. To evaluate your core strength, we consulted a fitness expert who shares three exercises that, if you can perform with proper form, indicate your core strength surpasses the average.

It’s important to remember that strength looks different for everyone and having a strong core doesn’t necessarily mean six-pack abs.

“The body can vary, so rather than fixating on rep counts or ‘fitness tests,’ I advise people to be in tune with how their body feels throughout movement,” says Dani Coleman, VP of training and head trainer at Pvolve. “Are you able to maintain control? Can you breathe comfortably and uphold proper form? With regular practice, that’s where lasting strength and stability develop. This is a more significant measure of progress compared to a single benchmark.”

3 Positions That Signal a Strong Core After 50

Soccer Kick

“Research suggests that the ability to stand on one leg and stay balanced for 10 seconds can decrease the likelihood of falling,” Dani explains. “This is a fantastic exercise to challenge and enhance your core and stability.”

1. Stand tall, holding onto a solid surface with one hand for stability.
2. Or, stand tall with your hands on your hips and wear ankle weights for added resistance.
3. Extend one leg ahead of you with a soft bend in the knee.
4. Breathe out and kick your leg up toward your hips.
5. Lower.
6. Perform 15 to 20 reps on one side.
7. Repeat on the other side.

If You Can Do This Many Burpees at 50, You’re Fitter Than 90% of People Your Age

Glute Bridge

“Glute bridging is an excellent exercise to help strengthen your glutes, hamstrings, core stability, and back muscles,” Dani points out. “These muscles are crucial for everyday tasks, such as transitioning from a seated position to standing upright.”6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 15 to 30 reps.

This 10-Minute Standing Routine Builds More Strength Than Gym Workouts After 50

Full-Body Plank

Planks fire up your core in the best way.

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold your plank for 30 seconds. Increase the time as you progress.

Alexa Mellardo